Omelette vs. Cottage cheese — In-Depth Nutrition Comparison
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Important differences between omelette and cottage cheese
- Omelette has more choline, selenium, iron, vitamin B2, vitamin B5, vitamin B12, vitamin D, and vitamin A than cottage cheese.
- Omelette's daily need coverage for cholesterol is 99% more.
- Omelette contains 23 times more vitamin D than cottage cheese. Omelette contains 69IU of vitamin D, while cottage cheese contains 3IU.
- Cottage cheese contains less cholesterol.
The food varieties used in the comparison are Egg, whole, cooked, omelet and Cheese, cottage, creamed, large or small curd.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +2014.3% |
| Contains more CopperCopper | +117.2% |
| Contains more ZincZinc | +172.5% |
| Contains less SodiumSodium | -57.4% |
| Contains more ManganeseManganese | +1100% |
| Contains more SeleniumSelenium | +166% |
| Contains more CalciumCalcium | +72.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +364.9% |
| Contains more Vitamin EVitamin E | +1512.5% |
| Contains more Vitamin DVitamin D | +1600% |
| Contains more Vitamin B1Vitamin B1 | +25.9% |
| Contains more Vitamin B2Vitamin B2 | +136.8% |
| Contains more Vitamin B5Vitamin B5 | +131.4% |
| Contains more Vitamin B6Vitamin B6 | +210.9% |
| Contains more Vitamin B12Vitamin B12 | +76.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +1245.7% |
| Contains more Vitamin B3Vitamin B3 | +54.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +171.2% |
| Contains more CarbsCarbs | +428.1% |
| Contains more OtherOther | +41% |
~equal in
Protein
~11.12g
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +522.5% |
| Contains more Poly. FatPolyunsaturated fat | +2104.9% |
| Contains less Sat. FatSaturated fat | -48.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 17mg | 99% |
| Choline | 247.6mg | 18.4mg | 42% |
| Selenium | 25.8µg | 9.7µg | 29% |
| Iron | 1.48mg | 0.07mg | 18% |
| Polyunsaturated fat | 2.712g | 0.123g | 17% |
| Vitamin B2 | 0.386mg | 0.163mg | 17% |
| Vitamin A | 172µg | 37µg | 15% |
| Vitamin B5 | 1.289mg | 0.557mg | 15% |
| Vitamin B12 | 0.76µg | 0.43µg | 14% |
| Fats | 11.66g | 4.3g | 11% |
| Monounsaturated fat | 4.843g | 0.778g | 10% |
| Sodium | 155mg | 364mg | 9% |
| Vitamin E | 1.29mg | 0.08mg | 8% |
| Vitamin D | 69IU | 3IU | 8% |
| Vitamin D | 1.7µg | 0.1µg | 8% |
| Vitamin B6 | 0.143mg | 0.046mg | 7% |
| Folate | 39µg | 12µg | 7% |
| Saturated fat | 3.319g | 1.718g | 7% |
| Zinc | 1.09mg | 0.4mg | 6% |
| Copper | 0.063mg | 0.029mg | 4% |
| Calcium | 48mg | 83mg | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Calories | 154kcal | 98kcal | 3% |
| Phosphorus | 167mg | 159mg | 1% |
| Manganese | 0.024mg | 0.002mg | 1% |
| Vitamin B1 | 0.034mg | 0.027mg | 1% |
| Protein | 10.57g | 11.12g | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Carbs | 0.64g | 3.38g | 1% |
| Net carbs | 0.64g | 3.38g | N/A |
| Potassium | 117mg | 104mg | 0% |
| Sugar | 0.31g | 2.67g | N/A |
| Vitamin B3 | 0.064mg | 0.099mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.147mg | 0% |
| Threonine | 0.467mg | 0.5mg | 0% |
| Isoleucine | 0.565mg | 0.591mg | 0% |
| Leucine | 0.913mg | 1.116mg | 0% |
| Lysine | 0.767mg | 0.934mg | 0% |
| Methionine | 0.319mg | 0.269mg | 0% |
| Phenylalanine | 0.572mg | 0.577mg | 0% |
| Valine | 0.722mg | 0.748mg | 0% |
| Histidine | 0.26mg | 0.326mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
14%
Minerals Daily Need Coverage Score
37%
23%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 209mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 10)
Which food is cheaper?
Omelette is cheaper (difference - $1)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese is lower in Cholesterol (difference - 296mg)
Which food is lower in Saturated fat?
Cottage cheese is lower in Saturated fat (difference - 1.601g)